Smarter Tomato Soup
Smarter Tomato Soup - Mediterranean tomato soup with wonderful flavors: A treat for the whole family
Healthy, because
Even smarter
Nutritional values
Tomatos have a high lycopene content, and contain a significant number of antioxidants.
Coarsely-grated parmesan cheese is a great topper for this soup and contains tons of calcium and protein.
(Percentage of daily recommendation)
| Calorie | 202 cal. | (10 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.5 mg | (21 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 736 mg | (18 %) | ||
| Calcium | 175 mg | (18 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 37 mg | |||
| Cholesterol | 1 mg |
Ingredients
- Ingredients
- 1 lemon
- 11 ozs Yogurt (low-fat)
- salt
- peppers
- 1 yellow onion (About 7 ounces)
- 2 garlic cloves
- 4 sprigs Basil
- 28 ozs peeled Tomatoes (canned)
- 2 Tbsps olive oil
- 1 ½ pints vegetable stock
- ¾ cup Soy creamer
- sugar
Kitchen utensils
Preparation steps
Rinse lemon in hot water, wipe dry and finely grate the peel. Mix yogurt, salt and pepper together in a bowl.
Drain yogurt in a sieve lined with a coffee filter. Let yogurt stand for several hours (preferably overnight) in the refrigerator.
Peel the onion and garlic. Finely dice the onion. Chop garlic.
Wash basil and shake dry. Pick leaves off stems and set aside.
Place canned tomatoes in a bowl and mash.
Heat the olive oil in a saucepan. Sauté onion and garlic, stirring, until soft.
Add tomatoes and 3 stems of basil to the saucepan, add the stock and bring to a boil.
Let cook for 20 minutes over medium heat. Remove basil and puree the tomato soup until very smooth.
Add soy creamer to the soup and bring to a boil. Season with salt, pepper and a pinch of sugar. Divide tomato soup between bowls and top with the yogurt. Garnish with basil leaves.
